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  6. Barley vs. Cauliflower

Barley vs. Cauliflower — In-Depth Nutrition Comparison

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How are Barley and Cauliflower different?

  • Barley is higher in Manganese, Selenium, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Magnesium, and Vitamin B3, however, Cauliflower is richer in Vitamin C.
  • Daily need coverage for Manganese from Barley is 78% higher.
  • Barley contains 63 times more Selenium than Cauliflower. While Barley contains 37.7µg of Selenium, Cauliflower contains only 0.6µg.

Barley, hulled and Cauliflower, raw are the varieties used in this article.

Infographic

Barley vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
Barley
10
:
0
Cauliflower
Cauliflower
Contains more Calcium +50%
Contains more Iron +757.1%
Contains more Magnesium +786.7%
Contains more Phosphorus +500%
Contains more Potassium +51.2%
Contains less Sodium -60%
Contains more Zinc +925.9%
Contains more Copper +1176.9%
Contains more Manganese +1153.5%
Contains more Selenium +6183.3%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +50%
Contains more Iron +757.1%
Contains more Magnesium +786.7%
Contains more Phosphorus +500%
Contains more Potassium +51.2%
Contains less Sodium -60%
Contains more Zinc +925.9%
Contains more Copper +1176.9%
Contains more Manganese +1153.5%
Contains more Selenium +6183.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
Barley
6
:
4
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +612.5%
Contains more Vitamin B1 +1192%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +808.1%
Contains more Vitamin B6 +72.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +136.5%
Contains more Folate +200%
Contains more Vitamin K +604.5%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +612.5%
Contains more Vitamin B1 +1192%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +808.1%
Contains more Vitamin B6 +72.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +136.5%
Contains more Folate +200%
Contains more Vitamin K +604.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Cauliflower
Cauliflower
Contains more Protein +550%
Contains more Fats +721.4%
Contains more Carbs +1378.5%
Contains more Other +202.6%
Contains more Water +875.3%
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +550%
Contains more Fats +721.4%
Contains more Carbs +1378.5%
Contains more Other +202.6%
Contains more Water +875.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +767.6%
Contains more Polyunsaturated fat +3474.2%
Contains less Saturated Fat -73%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +767.6%
Contains more Polyunsaturated fat +3474.2%
Contains less Saturated Fat -73%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Cauliflower
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Cauliflower Opinion
Net carbs 56.18g 2.97g Barley
Protein 12.48g 1.92g Barley
Fats 2.3g 0.28g Barley
Carbs 73.48g 4.97g Barley
Calories 354kcal 25kcal Barley
Fructose 0.97g Cauliflower
Sugar 0.8g 1.91g Barley
Fiber 17.3g 2g Barley
Calcium 33mg 22mg Barley
Iron 3.6mg 0.42mg Barley
Magnesium 133mg 15mg Barley
Phosphorus 264mg 44mg Barley
Potassium 452mg 299mg Barley
Sodium 12mg 30mg Barley
Zinc 2.77mg 0.27mg Barley
Copper 0.498mg 0.039mg Barley
Manganese 1.943mg 0.155mg Barley
Selenium 37.7µg 0.6µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.08mg Barley
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.646mg 0.05mg Barley
Vitamin B2 0.285mg 0.06mg Barley
Vitamin B3 4.604mg 0.507mg Barley
Vitamin B5 0.282mg 0.667mg Cauliflower
Vitamin B6 0.318mg 0.184mg Barley
Folate 19µg 57µg Cauliflower
Vitamin K 2.2µg 15.5µg Cauliflower
Tryptophan 0.208mg 0.02mg Barley
Threonine 0.424mg 0.076mg Barley
Isoleucine 0.456mg 0.071mg Barley
Leucine 0.848mg 0.106mg Barley
Lysine 0.465mg 0.217mg Barley
Methionine 0.24mg 0.02mg Barley
Phenylalanine 0.7mg 0.065mg Barley
Valine 0.612mg 0.125mg Barley
Histidine 0.281mg 0.056mg Barley
Saturated Fat 0.482g 0.13g Cauliflower
Monounsaturated Fat 0.295g 0.034g Barley
Polyunsaturated fat 1.108g 0.031g Barley
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Barley
30%
Cauliflower
Minerals Daily Need Coverage Score
110%
Barley
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.352g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.1)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.